09/25/2015

Clinton Hill – CROSS TRAINING

QOD

If you could invent a flavor of SFH Recovery what would it be?

Strength / Skill

Week 3

DOWNLOAD BIG LIFTS 2

Deadlift (Use 90% of 1RM – 75% x 5, 85% x 3, 95% x 1+ )

USE 90% of 1RM

**You Must get More than 1 reps on your final set.

WOD

Metcon (AMRAP – Rounds and Reps)

4 Rounds total of:

3 minute AMRAP:

5 Deadlifts (185/135)

10 Pushups

15 KBS (53/35)
* 1 minute rest in between each round

Continuous count for all 4 AMRAPs, continue where you left off